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CALJSTJ DiNIC EXERCISES, 


UNITED STATES ARMY. 
























































































MANUAL 


OP 


CALISTHENIC EXERCISES. 


BY AUTHORITY OP 

THE' WAR DEPARTMENT. 


WASHINGTON % 
GOVERNMENT PRINTING OFFICE. 
1892. 

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* 

War Department, 

Washington, 7). C., December 18.91. 
This Manual of Calisthenic Exercise, prepared by Mr. Herman J. 
Koehler, master of the sword at the Militai’y Academy, is published 
for the information of all concerned. Any calisthenic instruction 
of enlisted men that may be carried on should be in accordance with 
the £>rovisions of this system. 

Redfield Proctor, 

Secretary of War. 

Ill 








PREFACE. 


The system of calisthenic exercises contained in this 
work is substantially the method devised by Mr. Pier- 
man J. Koehler, Swordmaster at the United States 
Military Academy, and used in the instruction of cadets 
since the introduction of the present system of physical 
training-. Some months since, the Superintendent of 
the Academy, Col. John M. Wilson, Corps of Engineers, 
perceiving the “wonderful effect upon the carriage and 
bearing of the younger cadets of the calisthenic exer¬ 
cises as developed by Mr. Koehler,’’suggested to him the 
propriety of preparing and publishing his system for the 
use of the Army and Militia of the United States, and 
to this end Col. Wilson had photographs taken, showing 
by figures the positions de scribed in the text. After pre¬ 
paring his manuscript, Mr. Koehler very courteously 
tendered it to the Adjutant-General of the Army for the 
use of the troops, and the same having been reviewed 
by a board of officers, in order that the system might be 
adapted to the new drill regulations, the honorable the 
Secretary of War directed that all calisthenic instruc¬ 
tion for enlisted men should be in accordance with Mr. 
Koehler's system. 

The system herein prescribed includes merely the 
fundamental exercises, combinations having been pur¬ 
posely avoided, but they will suggest themselves in in¬ 
finite variety in cases where time and occasion permit. 
It is intended to be preliminary to all other forms of 
gymnastics, and supplementary to the setting up exer¬ 
cises pr -scribed by the drill regulations of the several 
arms of the service. They should be thoroughly learned 
before the squad is advanced to the use of special gym¬ 
nastic apparatus, as a preparation for such more violent 

V 


VI 


PREFACE. 


exercises. The plates which illustrate the work were 
made from photographs taken at West Point, the de¬ 
tailed motions of many of the calisthenic exercises having- 
been illustrated by Lieut. George H. Cameron, Seventh 
Cavalry. Iq its work the board of officers was ably 
assisted by Lieut. Peter E. Traub, First Cavalry. 


CONTENTS. 


x 

Order of the Secretary of War_ III 

Preface_ V 

Advice to instructors_ 1 

Commands_ 5 

Special training_ 7 

Exercises: 

Starting positions_ 9 

Arm_ 13 

Wrist and fingers_19 

Neck- 20 

Shoulder_22 

Trunk_ 23 

Leg-26 

Lower leg_32 

Foot and toes_33 

Straddle position_35 

Leaning rest_36 

Lunging_ 42 

Guard position_43 

Guard-step position_ 44 

Hopping _ 45 

Leaping_46 

Walking and marching_47 

Steps_ 48 

Double timing_ 50 

Double-timing exercises- 52 

Index-- 53 


VII 






























































































































CALISTHENIC EXERCISES 


ADVICE TO INSTRUCTORS. 

Only those who are masters of this system of calis¬ 
thenics should undertake to act as instructors. 

The drill should be made as attractive as possible, and 
this can be best accomplished by employing- the mind as 
well as the body. The movements should be as varied 
as possible, thus offering the men constantly some¬ 
thing new to make them keep their minds on their work. 
A movement many times repeated presents no attrac¬ 
tion; and is executed in a purely mechanical manner, 
which should always be discountenanced. 

The exercises should be vigorously executed; and to 
properly discipline the muscles, which is one of the many 
valuable features of this method, the greatest accuracy 
and precision should at all times be insisted on. 

Short and frequent drills should be given in preference 
to long ones, which are liable to exhaust all concerned, 
and exhaustion means injury. All movements should be 
carefully explained, and, if necessary, illustrated by the 
instructor. 

The lesson should begin with the less violent exercises, 
gradually working up to those that are more so, then 
gradually working back to the simpler ones, so that the 
men at the close of the drill will be in as nearly a normal 
condition as possible. 

When one portion of the body is being exercised, care 
should be taken that the other parts remain quiet as far 
as the conformation of the body will allow. The men 
must learn to exercise any one portion of the body by 
itself. 

The movements of an exercise are executed by com¬ 
mand; the portion of the command corresponding to 

1 


16200-1 





2 


CALISTHENIC EXERCISES. 


that movement which is to he accented, that is, executed 
with most vigor, should be emphasized. 

Judgment must be used in giving commands, for rarely 
is the cadence of two exercises alike, and commands 
should indicate not only the cadence of the exercise, but, 
also the rapidity of execution; for instance; 

All or nearly all of the movements in the arm exer¬ 
cises are short and quick; hence the commands should 
be given in a brief tone, following one another in quick 
succession. 

Again, the movements in the leg and foot exercises 
can not be executed as quickly as in the arm exercises, 
therefore, the commands should be slightly drawn out 
and should follow one another more slowly. 

Finally, in the trunk exercises, owing to the deliber¬ 
ateness o# execution, the commands should be consider¬ 
ably drawn out and should follow one another in slow 
succession. 

Instructors should never lose sight of the fact that they 
are dealing with and understand the human body; they 
should allow frequent rests, and take into consideration 
the condition of the men and their surroundings, the 
time of day, etc.: they should at all times encourage and 
urge the men to improve in their work; by so doing, 
they will accomplish great good; by neglecting these 
facts, they may work irreparable harm. 

DRESS. 

Flannel is the best material to wear next the body in 
gymnastic exercises, as it absorbs the perspiration, 
protects the body against drafts, and, in a mild man¬ 
ner, excites the skin. The shirt should be made like 
an ordinary tourist’s shirt, with collar cut low. The 
trousers should be loose about the legs and held in po¬ 
sition by an elastic belt. A tight belt or tight clothing 
of any kind is positively injurious. Shoes when worn 
indoors should be made of a light, pliable material, 
such as canvas or leather, with a light leather heelless 
sole. For outdoor drills a regulation tennis shoe is best. 


ADYICE TO INSTRUCTORS. 


3 


HYGIENE. 

Everything- in connection with physical culture should 
be such that the men look forward to calisthenics and 
gymnastics with pleasure, not with dread, for the mind 
exerts more influence over the human body than all the 
gymnastic paraphernalia that was ever invented. 

Exercise should be carried on as much as possible in 
the open air; at all times in pure, dry air. 

Only those men whom the post surgeon declares to be 
physically qualified and sure to be benefited thereby 
should be put through a course of physical training. 
The old, the rheumatic, and those who require physical 
exercise as a therapeutic agent have no business in a 
gymnasium. 

Never exercise the body to the point of exhaustion. 
If you pant, feel faintror tired, or experience pain, stop 
at once, for it is nature’s way of saying “ too much.” 

By constant practice.learn to breathe slowly through 
the nose during all exercise, especially running. 

“A fundamental condition of exercise is unimpeded 
respiration.” Proper breathing should always be in¬ 
sisted upon; “holding the breath” or breathing only 
when it can no longer be held is as injurious as light 
clothing. Every exercise should be accompanied by an 
unimpeded and if possible by an uninterrupted act of 
respiration, the inspiration and expiration of which 
depend to a great extent upon the nature of the exercise. 
Inhalation should always accompany that part of our 
exercise which tends to elevate and distend the thorax— 
as raising arms over head latterly, for instance ; while 
that part of an exercise which exerts a pressure against 
the walls of the chest should be accompanied by exhal¬ 
ation, and lowering arms latterly from shoulders or over¬ 
head, for example. 

If after exercising the breathing becomes labored and 
distressful, it is an unmistakable sign that the work has 



4 


CALISTIIENIC EXERCISES. 


been excessive. Such excessiveness is not infrequently 
the cause of serious injury to the heart or lung’s, or to 
both. In cases where exercise produces palpitation, 
labored respiration, etc., it is advisable to recommend 
absolute rest, or to order the execution of such exercises 
as will relieve the oppressed and overtaxed organ. Leg 
exercises slowly extended will afford great relief. By 
drawing the blood from the upper to the lower extremi¬ 
ties they equalize the circulation, thereby lessening the 
heart’s action and quieting the respiration. For such 
exercises see Leg Exercises. 

Never exercise immediately after a meal; digestion is 
more important at this time than extraneous exercise. 

Never eat or drink immediately after exercise ; allow 
the body to recover its normal condition first, and the 
most beneficial results will follow. 

If necessary, pure water, not too cold, may be taken in 
small quantities, but the exercise should be continued, 
especially if in a state of perspiration. 

Never, if at all possible, allow the underclothing to dry 
on the body. 

Muscular action produces an unusual amount of bodily 
heat; this should be lost gradually, otherwise the body 
will be chilled; hence, after exercise, never take off cloth¬ 
ing, but, on the contrary, wear some wrap in addition. 
In like manner, be well wrapped on leaving the gym¬ 
nasium. 

Cold baths, especially when the body is heated, as is 
the case after exercising violently, should be discouraged. 
In individual instances such baths may appear apparently 
beneficial, or at least not injurious; in the majority of 
cases, however, they can not be used with impunity. 
Tepid baths are recommended. When impossible to 
bathe, the flannels worn while exercising should be 
stripped off, the body sponged with tepid water, and 
then rubbed thoroughly with coarse towels. After such 
a sponge bath the body should be clothed in clean, warm 
clothing. 


COMMANDS. 


COMMANDS. 


There are two kinds of commands : 

The preparatory indicates the movement to be executed. 

The command of execution causes the execution. 

In the command: 1. Arms forward , 2. Raise, the words 
arms forward constitute the preparatory command, and 
raise, the command of execution. Preparatory commands 
are printed in italics , and those of execution in Capitals. 

The tone of command is animated, distinct, and of a 
loudness proportioned to the number of men under in¬ 
struction. Each preparatory command is pronounced 
in an ascending- tone of voice, but in such a manner that 
the command of execution, always in a firm and brief 
tone, may be more energetic and elevated. 

THE POSITION OP ATTENTION. 

This is the position that an unarmed, dismounted sol¬ 
dier assumes when in ranks. During the calisthenic ex¬ 
ercises, it is assumed whenever the command attention, 
or halt, is given by the instructor. 

Having allowed his men to rest, the instructor com¬ 
mands : 1. Squad, 2. ATTENTION. 

The words class, section, or company may be sub¬ 
stituted for the word squad. 

At attention, the men will quickly assume and retain 
the following position: 

Heels on same line and as near each other as the con¬ 
formation of the man permits. 


forming with each other 



an angle of about 6CK 

Knees straight, and, if possible, without stiffness, 
closed. 

The body erect on the hips, inclining a little forward. 


6 


CALISTIIENIG EXERCISES. 


Shoulders well back and square, thus throwing out 
and slightly raising the chest. 

Arms and hands hanging naturally; elbows near the 
body; backs of hands turned outward; little fingers op¬ 
posite the seams of the trousers. 

Head erect and square to the front; chin slightly 
drawn in, without constraint; eyes straight to the front. 

FORMATION. 

The men form in a single rank, tallest man on the 
right. 

The instructor commands: 1. Count , 2. Fours. 

Beginning on the right, the men count one, two, three, 
four, and so on, to the left. 

The instructor then commands : 1. Fours right (or /eft), 
2. March, 3. Squad , 4. Halt. 

At the command march, each set of fours wheels 90° to 
the right on a fixed pivot, halting at halt. 

To take intervals, he then commands: 1. To the right 
(or /eft) take intervals , 2. March. 

At the command march , the man on the left of each 
four stands fast; the other men face to the right and 
step off, each man halting faced to the front, when he 
has the proper interval of two paces. 

To prove intervals, he then commands : 1. Prove , 2. In¬ 
tervals. 

At the command intervals , the men raise their arms 
laterally to the horizontal position, giving way in case 
they touch their neighbors’ hands; they then resume the 
attention. 

To rest the men, the instructor commands : Fall out, 
or Rest, or At Ease. 

At the command fall out , the men may leave the ranks, 
but will remain in the immediate vicinity; at the com¬ 
mand fall in, they resume their former places. 

At the command rest, the men keep one heel in place, 
but are not required to preserve silence or immobility. 


COMMANDS. 


7 


At the command at ease, the men keep one heel in 
place and preserve silence, but not immobility. 

To resume the attention: 1. Squad, 2. Attention. 

To assemble, the instructor commands: 1. To the right 
(or left) assemble, 2. March. 

At the command march, the man on the right of each 
four stands fast, the other men close to their proper 
places. 

To form line to the left or right: 1. Fours left (or right), 
2. March, 3. Squad, 4. Halt. 

Being in line at a halt, to dismiss the squad, the in¬ 
structor commands: Dismissed. 

SPECIAL TRAINING. 

In addition to the regular squad or class work, instruct¬ 
ors should, when they notice a physical defect in any 
man, recommend some exercise which will tend to cor¬ 
rect it. 

The most common physical defects and corresponding 
corrective exercises are noted here. 

Drooping Head. 

Exercise the muscles of the neck by bending, turning, 
and circling the head. 

Round and Stooped Shoulders. 

Swing arms sideward and forward. 

Circle arms backward. 

Move shoulders backward and forward. 

Circle shoulders backward. 

Weak Back. 

Bend trunk forward and obliquely forward. 

Weak Abdomen. 

Bend trunk backward and obliquely backward; circle 
trunk. 


8 


CALISTHENIC EXERCISES. 


Swing arms upward, forcing them as far to the rear as 
possible when overhead. 

Bend trunk backward and raise arms overhead at the 
same time. 


To Increase Depth and Width of Chest 
Recommend: 

Shoulder exercises. 

Arm swings and arm circles. 

Raising arms overhead laterally, and crossing them as 
far as possible in that position. 


EXERCISES. 


STARTING POSITIONS. 

In nearly all the arm exercises it is necessary to hold 
the arms in some fixed position from which the exercise 
can be most advantageously executed, and to which po¬ 
sition the arms are again returned upon completing the 
exercise. These positions are termed starting positions; 
and, though it may not be absolutely neccessary to as¬ 
sume one of them before or during the exercising of any 
other portion of the body, it is advisable to do so, since 
they give to the exercise a finished and graceful appear¬ 
ance. 

In the following eleven positions, at the command down, 
resume the attention. Each exercise may be continued 
by repeating the commands of execution, such as raise, 
down. 

Intervals having been taken and attention assumed, 
the instructor commands: 

1. 1. Arms forward, 2. Raise, 3. Down. Fig. 1. 



Fig. 1. 


9 




10 


CALISTHENIC EXERCISES. 


At the command raise, raise the arms to the front 
smartly, extended to their full length, till the handsare 

in front of and at the height 
of the shoulders, palms 
down, fingers extended and 
joined, thumbs under fore¬ 
fingers. 

5*. 1. Arms sideward, 
2. Raise, 3. Down. Fig. 2. 

At the command raise, 
raise the arms laterally un¬ 
til horizontal; palms down, 
fingers as in 1. 

The arms are brought 
down smartly, but 
stopped just be¬ 
fore reaching the 
body. 



Fig. 2. 


3. 1. Arms upward, 2. Raise, 3. Down. Fig. 3. 

At the command raise, raise the 
arms from the sides, extended to 
their full length, with the forward 
1 movement, until vertical overhead. 
/Back of the hand turned outward; 
fingers as in 1. 

This position may also be assumed 
by raising the arms laterally until 
vertical The instructor cautions 
which way he desires it done. 

4. 1. Arms forward, 2. Cross, 
3. Down. Fig. 4. 

At the command cross, the arms 
are folded over the chest; thumbs 
under and fingers closed over the 
Fig. 4. biceps. 



Fig. 3. 
















STARTING! POSITIONS. 


11 


5. 1. Arms backward, 2. Cross, 3. Down. Fig-. 5. 

At the command cross, the arms are folded across the 
back; hands grasping- forearms. 



Fig. 5. 


1. Arms to thrust, 2. Raise, 3. Down. Fig. 6. 



Fig. 6. 


At the command raise, raise the forearms to the front 







12 


CALISTHENIC EXERCISES. 



until horizontal, elbow forced back, upper arms against 
the chest, hands tightly closed, backs down. 

V. 1. Hands on hips, 2."place, 3. Down. Fig. 7. 

At the command place, place the hands on 
the hips, so that the thumbs meet in the small 
of the back, fingers extended 
and joined, tips forward; el- 
)bows pressed back. 

§. 1. Hands on shoulders, 2. s 
Place, 3. Down. Fig. 8. 

At the command place, raise 
the forearms to the vertical 
position, palms inward, with¬ 
out moving the upper arms; 
then raise the elbows upward 
and outward until the upper 
arms are horizontal, at the 
same time bending the wrist 
and allowing the finger tips 
to rest lightly on the shoulders. 

f>. 1. Hands forward, 2. Clasp, 3. Down. 

Fig. 9. 

At the command clasp, clasp 
front of the center of the body, 
left hand uppermost, left thumb- 
t clasped by right hand. 

10* 1. Hands backward, 2. Clasp, 

J2. Down. 

Same as in 9, but behind the 
body. 

11. 1. Fingers in rear of head, 2. 

Lace, 3. Down. Fig. 10. 

At the command lace, raise the 
arms and forearms as described in 
8, and lace the fingers behind the 
lower portion of head, elbows well 
up and pressed well back. 

These positions should be prac- Fig lo 




Fig. 8. 


the hands 


Fig. 9. 















ARM. 


13 


ticed frequently, and, instead of recovering- the position 
of attention after each exercise, the instructor may 
change directly from one to another, by giving the proper 
commands, instead of commanding down. 

For instance: To change from 8 to 9 (having com¬ 
manded, 1. Hands on Shoulders, 2. Place), he commands: 
1. Hands forward, 2. Clasp. 

These changes should, however, be made only after the 
positions are thoroughly understood and correctly as¬ 
sumed. 

ARM. 


I. RAISING. 


1. 

2 . 

3 . 

4 . 


Raise ; 
Raise i 
Raise ; 

Fig. 

Raise 



l, or arms, forward. (See Fig. 1.) 

or arms, sideward. (See Fig. 2.) 
i, or arms, upward (forward motion). (See 

,or arms, upward (lateral motion). 

Raise arm, or arms, backward. 

Raise arm. or arms, forward (obliquely 
downward). 

Raise arm, or 
arms, forward 
(obliquely up¬ 
ward). Fig. 11. 

Raise arm, or 
arms, sideward 
(obliquely 
downward). 

Fig. 12. 

Raise arm, or 
arms, sideward 
(obliquely up¬ 
ward). 

Raise arm, or 
arms,obliquely 
downward. Fig. 13. 



Fig. 12. 









14 


CALISTHENIC EXERCISES. 


11. Raise arm, or arms, obliquely forward. 

1 * 2 . Raise arm, or arms, obliquely upward. 

13, Raise arm, or arms, obliquely backward. 

Command: 1. Arms forward, 2. RAISE, 
3. Down. 

At the command raise, in this series, 
the arms are raised to the specified 
position-with life. At down, they are 
lowered to sides. 

The exercise may be continued by 
repeating raise, down. Whenever the 
arms are held in the horizontal posi¬ 
tion, or below the horizontal, the 
backs are turned up; in all positions 
above the horizontal, they are turned 
outward. 

Fig. 13. 

II. SWINGING. 

1. Swing arm, or arms, downward and forward. Pig. 
14a. 

2. Swing arm, or arms, sideward 
and forward. Fig. 146. 

3 . Swing arm, or arms, upward 
and forward. 

4. Swing arm, or arms, upward 
and downward, forward motion. 

*». Swing arm, or arms, upward 
and downward,lateral motion. 

Command: 1. Arms downward and 
forward; 2. SWING. 

Continue by repeating One, two. 

Exercises 1, 2, 3 are executed from 
the position arms forward ; 4,5, from 
arms upward. 

The arms remain fully extended 
while being swung. In the down- 









ARM, 


15 


ward swing, the arms are forced back as far as possible, 
remaining parallel to the sides of the body; in the side¬ 
ward or horizontal swing, they are also forced well back: 
in the upward swing care should be taken to prevent the 
elbows being bent. 


III. THRUSTING. 

1. Thrust arm, or arms, forward. 

2. Thrust arm, or arms, sideward. 

3 . Thrust arm, or arms, upward. 

4 . Thrust arm, or arms, downward. 

5 . Thrust arm, or arms, in the various oblique direc¬ 
tions. 

Command: 1. Arms forward, 2. Thrust, 3. Back. 

Continue by repeating Thrust, Back. 

These exercises are executed from the position arms to 
thrust. The arms are forcibly extended in the direction 
indicated. In thrusting forward and sideward, the arms 
are turned so that the knuckles are up; in the upward, so 
that they are out; in the downward, so that they are for¬ 
ward. At the command back, the position of arms to thrust 
is resumed. 


IV. EXTENDING. 

1. Extend arm, or arms, forward. 

2. Extend arm, or arms, sideward. 

3 . Extend arm, or arms, upward. 

4 . Extend arm, or arms, downward. 

•>, Extend arm, or arms, in the various oblique direc¬ 
tions. 

Command: 1. Arms sideward, 2. Extend, 3. Back. 

These exercises are usually executed from the position 
of hands on shoulders or hips. At the command extend , the 
first thing is to turn the hand in such a manner that the 
finger tips point in the direction in which the arms are 
to be extended. In the forward and sideward extension, 


16 


CALISTIIENIC EXERCISES. 


the knuckles are turned up; in the upward extension, 
they are turned out; and in the downward, forward. 
Continue the exercise by repeating extend , back. 

V. STRIKING. 

1. Strike right, or left, arm sideward. Fig. 15. 

2. Strike both arms sideward. 

3. Strike right, or left, arm forward. 

4 . Strike both arms forward. 



Command: 1. Arms sideward, 2. Strike, 3. Back. 

In striking, the hand is closed tightly; the knuckles 
are turned down. Both the striking movement and re¬ 
turn to position indicated by instructor should be exe¬ 
cuted with life. 

Continue by repeating strike, back. 

VI. CIRCLING. 

1. Circle arm, or arms, forward. Fig. 16a. 

*2. Circle arm, or arms, backward. Fig. 165. 






ARM, 


17 


3 . Circle arm, or arms, 

4 . Circle arm, or arms, 



VII. FUNNELING. 


1. Funnel arm, or arms, 
forward. Fig 1 2 3 4 . 18. 

2 . Funnel arm, or arms, 
backward. 

3 . Funnel right arm 
forward and left back¬ 
ward. 

4. Funnel left arm for¬ 
ward and right back¬ 
ward. 

Command: 1. Arms for¬ 
ward ', 2. Funnel. 

Continue by repeating 
One, two. 

16200-2 


inward. Fig. 17a. 
outward. Fig. 176. 

5. Circle right arm back¬ 
ward and left arm forward. 

<>. Circle left arm backward 
and right arm forward. 

Command: 1. Arms forward, 
2. Circle. 

Execute from position of 
arms upward. 

At command circle, swing the 
arms around in as large a cir¬ 
cle as possible, keeping them 
fully extended and the hands 
tightly closed. 

Continue by repeating One, 
two. 











18 


CALISTIIENIC EXERCISES. 


Execute 1, 2, 3, 4, from arms sideward. From arms for¬ 
ward , the funneling would be inward or outward; so that 
the complete command, from attention, would be: 1. Arms 
forward, 2. Raise, 3. Arms inward, 4. Funnel, 5. etc., Fun¬ 
nel, Halt. 



Fig. 18. 


This command is introduced here, to indicate how all 
are to be given. The diameter of circle described by 
the hand is about 12 inches. 

VIII. TWISTING. 

1. Twist arm, or arms, forward and backward. 

2, Twist arm, or arms, backward and forward. 

8. Twist right arm forward and backward, left arm 
backward and forward. 

4 . Twist left arm forward and backward, right arm 
backward and forward. 

Command: 1. Arms forward and backward, 2. Twist. 

Continue by repeating One, two. 

ExecWe from arms sideward. Twist the arms forward 
with a rctary motion, until the knuckles are turned for- 



WRIST AND FINGER. 


19 


ward: then twist them backward, till the knuckles are 
turned down. The whole arm, from the shoulder joint, 
should be rotated upon an axis within, passing- from 
shoulder to wrist. 

WRIST AND FINGER. 

I. BENDING. 

1. Bend wrists downward. Fig. 19a. 

2. Bend wrists upward. Fig. 196. 

3. Bend wrists backward. 

4 . Bend fingers downward. 

<>• Bend fingers upward 
*>• Bend wrists downward and up¬ 
ward. 

7 . Bend fingers downward and up¬ 
ward. 

Command: 1. Wrists downward, 2. 

Bend, 3. Back. 

Exercises 1 to 7 are continued by 
repeating One, two. 

While the wrists 
or fingers are be¬ 
ing exercised, the Fig. 19 a. 

arms should remain fully extended. 

Usually executed from arms upward, 
forward, or sideward. 

II. CIRCLING, SPREADING, AND 
CLOSING. 

1. Circle wrists forward. 

2. Circle wrists backward. 

3. Spread and close fingers. 

4 . Close and open hands. 

Command: 1. Hands, 2. Close, 3. 

Open. 




Fig. 19 b. 










20 


CALISTHENIC EXERCISES. 


Continue by repeating- close, open. 

1. Wrists, 2. Forward , 3. Circle. 

Continue by repeating circle. 

1. Fingers, 2. Spread, 3. Close. 

Continue by repeating spread, close. 

In 1,2, the hands are swung around in a circle as quickly 
as possible, without bending the elbows. In spreading 
the fingers, they should be separated as far as possible 
and closed with life. 

In 4 the hand should be closed tightly and opened with 
life* 

NECK. 

I. TURNING. 

!o Turn head to the right. Fig. 20. 



Fig. 20. 


2. Turn head to the left. 

3. Turn head to the right and left. 
Command: 1. Head right, 2. Turn, 3. Back. 




NECK. 


21 


In 3, continue by repeating- One, two. 

Turn the head in the direction indicated until the chin 
is directly over the shoulder. 


II. BENDING. 

1. Bend head forward. 

2 . Bend head backward. Fig-. 21. 

3 . Bend head sideward, rig-ht. 

4 . Bend head sideward, left. Fig- 

z2. 

5 . Bend head forward and back¬ 
ward. 

6. Bend head sideward, right and 
left. 

Command: 1. Head forward, 2. 

Bend, 3. Back. 

Continue, in 5,6, by repeating One, 
two. 

Fig. 2 !. Bend the head forward till the rig . 
chin rests on the chest: bend backward and sideward as 
far as possible. 

III. CIRCLING. 




1. Circle head to right. 

2. Circle head to left. 

Command: 1. Head right, 2. Circle. 

Continue by repeating One, two. 

The head is first bent forward; it is then moved to 
the right, then backward, then to the left; it is bent for¬ 
ward again, and finally raised. 


IV. SWINGING. 


1. Swing head forward and backward. 

2 . Swing head to the right and left. 

Command: 1. Head forward and backward , 2. Swing. 
Continue by repeating swing. 








CALISTHENIC EXERCISES. 


22 


These exercises are similar to the bendings, only they 
are executed quicker. If desired to execute these or any 
other exercises without pausing, the 
command continue the exercise should 
be given after the above or other 
commands, as explained under com¬ 
mands. 

During the execution of the neck 
exercises the hands are placed pref¬ 
erably on the hips. 




SHOULDER. 


I. RAISING. 


1. Raise right shoulder. Fig. 23. 

2. Raise left shoulder. 


Fi «- 23 - > 3 . Raise both shoulders. Fig. 24. Fi8,24 - 

4 . Raise right and left shoulders alternately. 
Command: 1 Right shoulder, 2. Raise, 3. Down. 

In 4, continue by repeating One, two. 

Raise the shoulders as high as possi¬ 
ble and lower with force. 



backward. 

Command: 1. Shoulders forward, 2. 


Fig. 26. 

6 . Move both shoulders forward. 


3. Move left shoulder backward. 

4 . Move right shoulder backward, 


1, Move right shoulder forward. 

2. Move left shoulder forward. 


5 . Move both shoulders backward. 


Fig. 25. 

7. Move both shoulders forward and 


II. MOVING. 



Fig-25, move, 3. Back. 

In 7, continue by repeating One, two. 


Fig. 26. 











TRUNK 


23 


The shoulders should be moved forward and backward 
with life and as far as possible. 


III. CIRCLING. 

1. Circle right, or left, shoulder forward. 

2. Circle right, or left, shoulder backward. 

3. Circle both shoulders forward. 

4 . Circle both shoulders backward. 

•'». Circle right shoulder forward and left backward. 
O. Circle left shoulder forward and right backward. 
Command: 1. Shoulders forward, 2. Circle. 

Continue by repeating One, iwo. 

In the forward circle the shoulders are first moved for¬ 
ward, then raised, then forced back, and finally lowered. 

The position of arms to thrust should be assumed dur¬ 
ing the shoulder exercises. 


TRUNK. 

I. BENDING. 

1. Bend trunk forward, quarter bend. Fig. 27. 

2. Bend trunk forward, half bend. Fig. 28. 
ft. Bend trunk forward, full bend. Fig. 29. 





Fig. 27. 


Fig. 28. 


Fig. 2a 



24 


CALISTHENIC EXERCISES. 




Fig. 31. 


4 . Bend trunk backward. Fig. 30. 

5 . Bend trunk sideward, right. 

6. Bend trunk sideward, 
left. Fig. 31. 

7. Bend trunk obliquely for¬ 
ward, right. Fig. 32. 

8. Bend trunk obliquely for-1 
ward, left. 

9 . Bend trunk obliquely 
backward, right. 

I I 10. Bend trunk obliquely 
/ backward, left. Fig. 33. 

. / II. Bend trunk forward and 

f|k / backward. 

'' ml JV. I a. Bend trunk sideward J 
Fig. 3o. right and left. 

1 3 . Bend trunk obliquely forward, right, 
and obliquely backward, left. 

14 . Bend trunk obliquely forward, left, and obliquely 
backward, right. 

Command: 1. Trunk sideward, 2. Right, 3. Bend, 4. Back, 
At command bend, bend the trunk to the 
right without twisting it, or bending the 
knees, or raising the heels. The head, indi¬ 
vidually, does not move. All of 
the trunk exercises are executed 
slowly. In LI, 12, 13, 14, con¬ 
tinue by repeating Qne, two, 

II. TURNING. 

1. Turn trunk to the right. 

2. Turn trunk to the left. 

3 . Turn trunk to the right 
and left. 

Command: 1. Trunk right, 2. 

Turn, 3. Back. Fig. 34. 




Fig. 33. 









TRUNK. 


25 


Turn the trunk on the hips as far as possible, keeping- 
knees straight and feet on the ground. 



Fig. 34. 

Continue by repeating One, two. 

III. SWAYING. 

1. Sway trunk forward and backward. 

2. Sway trunk sideward, right and left. 

3. Sway trunk obliquely forward, right, and backward, 
left. 

4 . Sway trunk obliquely forward, left, and backward, 
right. 

Command: 1. Trunk forward and backward, 2. Sway. 

Continue by repeating One, two. 

These exercises are similar to the bendings; the body 
is moved gently forward and backward, or from side to 
side; no pause is made, nor is the body bent as much as in 
the bendings . 

IV. CIRCLING. 

1. Circle trunk to the right. 

2. Circle trunk to the left. 





2 6 


CALISTHENIC EXERCISES. 


Command: 1. Trunk right, 2. Circle. 

Continue by repeating- One, two. 

In circling, the trunk is bent, first forward, then side¬ 
ward, next backward, then to the left, forward again, and 
finally raised. 

During the trunk exercises, the arms and hands may 
assume a number of different positions, preferably, how¬ 
ever, hands on hips. 

LEG. 


I. RAISING. 





1. Raise right, or left, leg forward, ankle high. Fig, 
35. 

*2, Raise right, or left, leg forward, knee high. 

3. Raise right, or left, leg forward, waist high. 

4 . Raise right, or left, leg backward. Fig. 36. 

5. Raise right leg sideward. Fig.37. 

Raise left leg sideward. 

Raise right leg obliquely forward right, ankle, 
knee, or waist high. 

8 . Raise left leg obliquely forward left, ankle, knee, 
or waist high. 







LEG. 


9 . Raise right leg obliquely forward left, ankle, knee, 
or waist high. 

10. Raise left leg obliquely forward, right, ankle, 
knee, or waist high. 

11. Raise right leg obliquely backward, right. 

I5>. Raise left leg obliquely backward, left. 

IJ*. Raise right leg obliquely backward, left. 

14 . Raise left leg obliquely backward, right. 

15. Raise right knee forward. Fig. 38. 



Fig. 38. 


Fig. 39. 


Fig. 40. 


10. Raise left knee forward. 

17. Raise right knee sideward. Fig. 39. 

18. Raise left knee sideward. 

19. Raise right heel backward. 

20. Raise left heel backward. Fig. 40. 

Command: 1. Right leg forward, 2. Ankle high, 3. Raise, 4, 

Down. 

Exercises 1-14, inclusive, are executed with the knee 
fully extended, toes depressed. In raising the knee waist 
high, the lower leg should be at right angles to the thigh, 
toes depressed. When the heels are raised, the knees 
should not be separated. 






28 


CALISTHENIC EXERCISES. 
II. BENDING. 


1. Bend knees, quarter bend. Fig-. 4I„ 



Fig. 41. 


2. Bend knees, half bend. Fig. 42 . 


LEG. 


29 


3 . Bend knees, full bend. Fig. 43. 

Command: 1. Knees quarter, 2. Bend, 3. 
Back. 

Continue by repeating bend, back. 

In the quarter bend, the foot remains 
squarely on the floor; in the half bend, the 
heels are slightly raised; in the full bend, 
the entire weight of the body rests on the balls 
of the feet. The heels should be continually 
in contact, the knees being separated as 
much as possible. Head and trunk erect. 

Fig. 43. 

III. SWINGING. 

j , Swing right leg forward. 

2. Swing left leg forward. 

Swing right or left leg backward. 

4 . Swing right or left leg sideward. 

5. Swing right leg obliquely forward, right or left. 

6. Swing left leg obliquely forward, left or right. 

If. Swing right leg obliquely backward, rightor left. 
Swing left leg obliquely backwaid, left or right. 
Swing right leg forward and backward. 

1<>. Swing left leg forward and backward. 

1 i . Swing right leg obliquely forward, left, and ob¬ 
liquely backward, right. 

B '2. Swing right leg obliquely forward, right, and 
obliquely backward, left. 

13. Swing left leg obliquely forward, right, and ob¬ 
liquely backward, left. 

14. Swing left leg obliquely forward, left, and ob¬ 
liquely backward, right. 

!'>. Circle, swing right leg forward. 

16 . Circle, swing left leg forward. 

1/. Circle, swing left leg backward. 

15. Circle, swing right leg backward. 



30 


CALISTHENIC EXERCISES. 


Command : 1. Left leg forward, 2. Swing. 

Continue by repeating- One, two. 

The swinging- movement is a short and quick one, the 
leg, knee fully extended, being swung in the direction 
indicated and at once returned to the starting position. 
The body remains erect, the knee of the leg sustaining 
its weight being rigidly extended. 

In exercises 1 to 8, inclusive, the height of swing, 
whether ankle, knee, waist, shoulder, or head, should be 
indicated. 

IV. TWISTING. 

1. Twist legs outward. Fig. 44. 

2. Twist legs inward. Fig. 45. 

Command: 1. Legs outward, 2. Twist, 3. Back. 



Fig. 44 



In 1, the lower extremities (hip downward), turning on 
the heels, are rotated outwards as far as possible. In 2, 
they rotate inwards, turning on the balls of the feet till the 
toe ends of the feet point toward each other. Body erect, 
knees straight. Continue by repeating, Front, back. 









X.EG, 


31 


V. STEPPING. 


1. Step forward, right, or left. Fig. 46. 

2. Step sideward, right, or left. 

3 . Step backward, right, or left. 

4 . Cross step forward, right, or 
left. Fig. 47. 

5. Cross step backward, right, or 
left. 

1 Command: 1. Right leg forward, 2. 
Step, 3. Back. 

Move the leg, knee extended, toes 
depressed, in the direction indi¬ 
cated, about twice the length of the 
foot: ball of the foot on the ground, 
heel raised. The other leg remains 
in position and supports the weight 
of the body, which remains erect. 
Recover position of attention 
smartly at back. Continue by re¬ 
peating, Step, back. 




Fig. 47. 


VI. STRIDING. 

1. Stride forward, right, or left. 

Stride sideward, right, or left. 

3 . Stride obliquely forward, right, or left. 

4 . Stride obliquely backward, right, or left. 
Command: 1. Right leg forward, 2. Stride, 3. Back. 
These exercises are similar to the Stepping except that 

bhe whole foot is planted, the body being supported 
squally by both legs. Continue by repeating. Stride, back. 

In this whole series of leg exercises the arms and hands 
nay be held in any one of the Starting positions. 



32 


CALISTIIENIC EXERCISES. 


LOWER LEG. 


SWINGING, RAISING, CIRCLING. 


Preparatory to executing these exercises the instruc¬ 
tor commands: 1. Right(or left) 
lower leg, 2. Exercise. 

At the command Exercise, 

\ raise the knee of the desig¬ 
nated leg forward until the 
thigh is horizontal and lower 
leg vertical; hands grasp¬ 
ing thighs, fingers laced un¬ 
derneath. 

1. Swing right, or left, 
lower leg forward. Fig. 48. 

2 . Swing right, or left, 
lower leg backward. Fig. 49. 

3. Swing right, or left,| 
lower leg sideward, right or 

Fig. 48. l e ft. Fig. 49. 





Fig. 50. 


4 . Swing right, or left, lower leg forward 
and backward. Fig. 49. 

5. Swing right, or left, lower leg side¬ 
ward, right and left. Fig. 50. 

G. Raise right, or left, lower leg forward. 

7. Raise right, or left, lower leg back¬ 
ward. 

S. Raise right, or left, lower leg side¬ 
ward, right or left. 

1>. Circle right, or left, lower leg inward. 
lO. Circle right, or left, lower leg out¬ 
ward. 

Complete command from attention would 
then he: 1. Right lower leg, 2. Exercise, 3. 
Inward, 4. Circle, or, 3. Forward, 4. Swing, 
or, 3. Sideward right, 4. Raise, 5. Down. 











FOOT AND TOES. 


33 


Continue, in ail cases, by repeating the commands of 
execution. In the swings the leg is swung in the speci¬ 
fied direction and at once returned to 
the starting position. In the raisings, 
the leg is held in position until the 
command down. 

FOOT AND TOES. 

I. RAISING AND ROCKING. 

Rise on toes. Fig. 51. 

Rise on toes of right foot. Fig. 52. 

Rise on toes of left foot. 

Rise on toes and rock. 

Rock from toes to heels. 

Rise on heels. Fig. 53. 

Rise on outer foot edge. 



Fig. 

Down. 


Command: 1. On toes, 2. 


Fig. 54. 
Rise, 3. 



In 1,2, 3, the body is raised with 
life until the weight rests on the 



• 

•s toes, heels together, knees straight: 

Mit is then lowered gently to the ground 

M- 5 



[ to avoid jarring. 

U Y 



] Rocking on the toes is a series of xj 



> 

short, springy extensions and bend¬ 
ings of the toe joints, the heels not be¬ 
ing permitted to touch the ground. 
Rocking from toes to heels is executed 
by raising the body on the toes, 
then gently lowering the heels and 



i 

raising the toes. In the rockings, f 
continue by repeating One, two. \ 

<\ -) 


Fig. 54. 


16200-3 















34 


CALISTHENIC EXERCISES. 


II. BENDING AND CIRCLING. 

1. Bend foot upward. Pig. 55.. 

2. Bend foot downward. 



3 . Bend foot inward. Pig. 56. 







STRADDLE POSITION. 


35 


4 . Bend foot outward. 

5. Circle foot outward. 

6 . Circle foot inward. 

The leg should first be raised to one of the positions 
(knee extended) described under: Leg—I. Raising, then 
command: 1. Foot upward, 2. Bend, 3. Back. 

The leg remains fully extended while the foot being is 
exercised. 

In 5, 6, continue by repeating One, two. 

STRADDLE POSITION. 

This is a position where the feet are planted squarely 
on the ground, the distance from one to the other being 
equal to the length of the leg. 

There are two kinds of straddle, 
side and cross. 

To assume the former, command: 
1. Side straddle, 2. Hop, 3. Recover. 
Fig. 57. 

At the command hop, the knees are 
slightly bent and heels raised; then 
with a short, quick extension of the 
knees the body is 
forced upward and 
the legs separated. 

In alighting, the 
balls of the feet 
F ig. 57. should strike the 

ground first, knees slightly bent and 
immediately afterward extended. 

At the command back, leap upward and 
close the legs, alighting on the balls of 
the feet. 

The cross straddle is similarly ex¬ 
ecuted, it being necessary, of course, to 
indicate which leg is to be advanced, 
thus: 1. Cross straddle, right forward, 2. 

Hop,, 3. Recover. Fig. 58. 




Fl«. 58. 



CAL1STIIENIC EXERCISES. 


36 


The right leg is advanced and the left moved to the 
rear. 

The position of side straddle may also 
be reached by twisting the legs, first in¬ 
ward on the balls of the feet, then plant¬ 
ing the heels and twisting outward on 
the heels and planting toes, and so on 
until the proper distance is obtained. 
The command being: 1. Side straddle, 2. 
Twist, 3. Recover. Fig. 59. 

At command back, return to original 
position by twisting the legs first on 
heels, then on toes, and so on. 

All of the arm, head, shoulder, trunk, 
and some of the leg and foot exercises 
can be executed while in this position. 

Fig. 59. 

LEANING REST. 

POSITIONS. 

It is not advisable to make beginners practice exer¬ 
cises while in this position. For advanced classes, how¬ 
ever, they are highly recommended, since assuming the 
position itself brings into play nearly all the muscles of 
the trunk, arms, and legs. It may be reached in the fol¬ 
lowing ways: 

I. 

Command: 1. Knees full, 2. Bend, 3. Hands on floor (be¬ 
tween or on the outside of legs), 4. Place, 5. To the leaning 
rest, 6. Travel, 7. Recover. 

Execute bend and place , thus assuming a squatting po¬ 
sition. At the command tra vet, move the hands forward, 
first the right then the left, until the body is fully ex¬ 
tended. The body in this position should be perfectly 
rigid and rest on the toes and palms of hands; arms ver¬ 
tical, head up, and heels touching. 








LEANING REST. 


37 


At the command back, move the hands backward, first 
the right then the left, and resume the squatting posi¬ 
tion. Continue by repeating Travel, recover. 


II. 

Command: 1. Knees full, 2. Bend, 3. Hands 
on floor. Pig. 80. 4. Place, 5. Legs to the lean¬ 
ing rest. Fig. 61. 6. Extend, 7. Recover. 

At command extend, rest the weight of 
the body on the hands and extend the legs 
backward, assuming position. 

At command back, resume squatting po¬ 
sition, moving legs forward. 

Continue by repeating Extend, recover. Fig. 6o. 

TTT. 

Command: 1. Knees full, 2. Bend, 3. Hands on floor, 
4. Place, 5. Arms forward to the leaning rest, 6. Extend, 
7. Recover. 

At the command extend, the knees are extended, feet 
remaining in position, and the hands are thrown forward 
to the proper position. 

At the command recover, the arms shove the body for¬ 
cibly to the rear, the knees being bent at the same time, 

and the squatting position 
assumed. 

Continue by repeating Ex¬ 
tend, back. 

IV. 

Command: 1. Trunk forward, 
2. Bend, 3. To the leaning rest, 
Fig - fil - 4. Fall, 5. Recover. 

At the command bend, the body is bent forward as far 
as possible, the hands being on or near the floor. 




38 


OALTSTIIENIC EXERCISES. 


At the command fall, the body is slightly extended and 
permitted to fall forward on the hands, arms being bent 
as the hands strike, so as to break the force of the fall. 

At command recover, assume the squatting position as 
in I, II, or hi. 

There are other ways of assuming the leaning rest, 
such as falling.from an upright position, but, as there is 
more or less risk run in executing them, they have not 
been explained. 

The general rule given under the head of Commands, 
concerning halt , should be borne in mind, as it determines 
when the position of the soldier is to be resumed in all 
cases. 

EXERCISES. 

While in the leaning rest position, the following exer¬ 
cises may be gone through with: 

ARM. 

Commands: 

1 . 1 . Right (or Left) arm forward, 2. Raise, 3. Down. 
Fig. 62. 



2. 1. Right (or Left) arm sideward, 2. Raise, 3. Down. 
3* 1. Right (or Left) arm backward, 2. Raise, 3. Down. 
4 . 1 . Arms downward, 2. Bend, 3. Back. Fig. 63. 



F.g f>3. 




LEANING REST. 


39 


*5. 1. Mark time with hands, 2. One, 3. Two. 

At the command one , raise the left hand; at two, again 
bring back the left and raise the right, and so on. 

6 . 1 . Hop on hands, 2. Hop. 

7. 1 . Hop on and clap hands, 2. Hop. 

8. 1. Right (or Left) arm forward (or backward), 2. Cir¬ 
cle. 

leg. 

Commands: 

1 . 1 . Right (or Left) leg backward, 2. Raise, 3. Down. 
Fig. 64. 

2. 1. Right (or Lett) leg sideward, 2. Raise, 3. Down. 

3. 1. Cross legs, 2. Cross, 3. Back. Fig. 65. 




4 . 1. Right (or Left) heel, 2. Raise, 3. Down. 

5. 1. Right (or Left) knee, 2. Raise, 3. Down. Fig. 66. 



Fig. 06. 


6 . 1. Knees to squatting position, 2. Draw, 3. Back. 
7 1. Straddle legs, 2. Straddle, 3. Back. 




40 


CALISTIIENIC EXERCISES. 


8. 1. Legs to straddle stand, 2. Draw, 3. Back. Fig. 67. 



9. 1. Mark time with feet, 2. One, 3. Two (raise left first). 
lO. 1. Hop on feet, 2. Hop 

ARM A^D LEG. 

Commands: 

I. 1. Right arm forward and left leg backward, 2. Raise, 
3. Down. Fig. 68. 



2. 1. Left arm forward and right leg backward, 2. RAISE, 
3. Down. 

3. 1. Right arm and left leg sideward, 2. Raise, 3. Down. 

4. 1. Left arm and right leg sideward, 2. Raise, 3. Down. 

5. 1 . Mark time with hands and feet, 2. Up, 3. Up. 

6. 1. Hop on hands and feet, 2. Hop. 

7. 1. Bend arms and straddle legs, 2. Bend, 3. Back. 
Fig. 69. 



Fig. G9. 







LEANING REST. 


41 


CIRCLING AND SQUATTING. 

Commands: 

1,1. Legs forward, right (or left), 2. To sitting position 6e~ 
tween hands, 3. Circle, 4. Back. 

At command back, resume original posi¬ 
tion by circling legs backward. 

2. 1. Forward to sitting position between hands, 

2. Squat, 3. Backward, 4. Squat. Fig. 70. 

# At command back, resume original posi¬ 
tion by squatting or circling backward. 

3. 1. From forward to backward leaning rest, 

2. Squat, 3. Back. 

4. 1. Legs from forward to backward leaning 
rest, 2. Circle, 3. Back. 

5* 1. Complete circle with legs (right, left, or 
both ) to the right (or left), 2. Circle. Fi «- 70 - 



SIDEWARD AND BACKWARD. 


The position above described is known as the forward 
leaning rest. Being in this position, to assume the sideward 
leaning rest, the instructor commands: 

1. Sideward rest , 2 Right (or left), 3. Face. 

At the command face, make a quarter turn with the 
body to the right; body resting on left hand, and ankle 

and outer edge of left foot; 
right arm in contact with right 
side; left side turned toward 
the ground. 

To resume the forward rest, 
command: 1. Forward rest , 2- 
Left (or right), 3. Face. 

To assume backward leaning 
rest, the instructor commands: 
1. Backward rest, 2. Right (or left) 
about , 3. Face. 



Fie. 71. 


42 


CALISTIIENIC EXERCISES. 


At the command face , make a half turn with the body 
to the right; body resting on both hands and both heels; 

arms vertical, hands to the 
front; back toward the 
ground, head up. 

To resume the forward 
rest , command: 1. Forward 
rest, 2. Right (or left) about, 3. 
Face. Fig. 72. 

With a class of well- 
drilled men the backward rest may he assumed from the 
forward by circling the legs forward or by squatting 
forward between the hands. (See commands 3, 4, under 
Circling and Squatting.) 



LUNGING. 



Before executing the lunges, one of the direct or 
oblique-step positions should be 
assumed. Being in one of these, 
command: 1. Lunge, 2. Back. 

Fig. 73. 

At the command lunge carry 
the foot that has been used in 
stepping about twice its length 
in the stepping direction and 
plant it fully and firmly, knee 
well bent, lower leg vertical; the 
other leg remains fully extended, 
foot flat on the ground. 

At the command back , resume 
the stepping position. 

The lunges may be combined 
with the various arm and trunk 


exercises. 


Fig. 73. 




GUARD POSITION. 


43 


For the sideward lunge, see Fig. 74. 



GUARD POSITION. 


In this position the right of the body is supported 
equally on both legs, knees slightly bent, feet nearly at 
right angles, firmly planted, twice the length 
of the foot apart, the one in rear 3 inches to the 
right or left of the one in front, one shoulder 
advanced the other thrown back, head erect, 
arms and hands in some one of the starting 
= positions, preferably hands on hips or arms to 
thrust. 

To assume the position, command: 

1. 1. Right (or Left) forward, 2. Guard, 3. Re¬ 
cover. Fig. 75. 

•2. 1. Right (or Left) sideward , 2. Guard, 3. Re¬ 
cover. 

3. 1. Right (or Left) backward, 2. Guard, 3. Re¬ 
cover. 

4. 1. In the various oblique directions, 2. GUARD, 
^e. 75. 3. Recover. 





44 


OALISTHENIC EXERCISES. 


In 1 at command guard , make a half face to the left, 
left toe pointing- square to left, advance and place the 
right foot forward and assume above position. 

In 2, 3, plant the right foot sideward or backward and 
assume above position, left toe pointing to the front. 


GUARD STEP POSITION. 


Commands: 

I. 1. Right (or Left) forward, 2. Guard step, 3. Re¬ 
cover. Fig. 76. 

1. Right (or Left ) sideward, 2. Guard step, 3. Re¬ 
cover. Fig. 77. 

3. 1. Right {or Left ) backward, 2. Guard step, 3. Re¬ 
cover. Fig. 78. 



4. 1. Right (or Left ) obliquely backward, 2. Guard step, 
3. Recover. 

5. 1. Right (or Left) obliquely forward, 2. Guard STEP, 
3. Recover. 

The leg specified is moved forward much the same as 
in the guard position, but the knee is fully extended; 
knee of other leg is slightly bent and carries the weight 




HOPPING. 


15 


of the body which is not turned, as in the guard position, 
but remains to the front. Arms as in latter. 

HOPPING. 

Hopping- is executed by first raising tho body on the 
balls of the feet, then springing from the ground by a 
series of short jumps. The knees remain easily extended, 
heels together and free from the floor. Arms having 
assumed some position, the instructor commands: 1. 
On toes, 2. Rise, 3. Hop. 

At the command hop, make one spring alighting on 
the balls of the feet. Continue by repeating One, two. 
Of course, at the command halt, the exercise ceases. 

HOPPING EXERCISES. 

1. Hop and turn to the right or left at every second, 
fourth, or sixth hop. 

9. Hop and turn about at every second, fourth, or 
sixth hop. 

51. Hop to side straddle in four and return to attention 
in four hops. 

4. Hop to side straddle and continue to hop in that 
position. 

5. Hop to side straddle in one hop and return to at¬ 
tention in next hop. 

6 . Hop to cross straddle and return to attention in 
next hop. 

7. Hop on right leg and hold left forward, sideward, 
or backward. 

§. Hop on left leg and hold right for ward, side ward, 
or backward. 

9. Hop four times on right leg and then change and 
hop four times on left leg, holding the unemployed leg 
forward, sideward, or backward. 

10. Same as 9, hopping twice on each leg. 

11 . Same as 9, hopping once on each leg. 

19 . Hop forward, sideward, or backward. 


CALISTHENIC EXERCISES. 


4b 

LEAPING. 

Leaping 1 or jumping as a calisthenic exercise has for 
its object the raising of the body from eight to twelve 
inches from the ground; there is no gaining of ground 
as in gymnastic jumping. 

The instructor commands: 1 .Prepare to leap, 2. Leap. 

At the first command, the arms are raised forward and 
the body elevated on the toes. At the command leap , 
the body is forced upward from the balls of the feet, by 
first slightly bending then quickly and forcibly extend¬ 
ing the knees, the arms swinging forward shoulder high. 

While the feet are off the floor,the legs remain extended 
and closed, the feet being closed but for a moment. 

In alighting the balls of the feet touch the floor first, 
knees slightly bent; the latter are quickly extended, 
however, and the arms brought down by the sides. 

Continue by repeating leap. 

LEAPING EXERCISES. 

1. Leap and execute a quarter of a turn to the right 
or left. 

2. Leap and execute a half turn to the right or left. 

3. Leap and straddle legs sideward (legs are closed) 
before alighting. 

4. Leap and cross-straddle, right or left leg forward. 

5. Leap and cross legs, right over left or leftover 
right. 

6. Leap and raise heels. 

7. Leap and raise knees. 

8. Leap and strike feet together. 

9. Leap and strike feet together twice. 

i O. Leap and strike feet together three times. 

18. Leap and cross and re-cross legs. 

12. Leap and raise heels and touch them with hands. 

I 3. Leap and swing arms sideward. 

14. Leap and swing arms upward. 




WALKING AN1) MARCHING. 


47 


15. Leap and circle arms forward. 

10. Leap and circle arms backward. 

1 7. Leap and circle arms inward. . 

IS. Leap and circle arms outward. 

1®* Leap and swing-arms upward and execute a whole 
turn. 


WALKING AND MARCHING. 

The length of the full step in quick time is thirty inches, 
measured from heel to heel, and the cadence is at the 
rate of one hundred and twenty steps per minute. 

The instructor having explained the principles and ex¬ 
ecuted the stepslowly, commands : 1. Forward , 2. March. 
At the command forward , throw the weight of the body 
upon the right leg without bending the left knee. At 
the command march , advance and plant the left foot, 
which in turn supports the weight of the body while the 
right is being advanced and planted. The instructor in¬ 
dicates the cadence by calling one, two, three, four : or, 
left, right, the instant the left or right foot should be 
planted. 

In executing the calisthenic exercises on the march 
the cadence should be at first given slowly and gradually 
increased as the men become more expert; some exer¬ 
cises require a slow and others a faster pace ; it is best 
in these cases to allow the cadence of the exercise to de¬ 
termine the cadence of the step. 

The men should march in a single rank at proved inter¬ 
vals, The command that causes and discontinues the ex¬ 
ecution should be given as the left foot strikes the ground. 

On the march, to discontinue the exercises, command: 
1. Quick time, 2. March, instead of Halt, as when at rest. 

All of the arm, wrist, finger, and shoulder exercises 
and some of the trunk and neck may be executed on the 
march by the same commands and means as when at rest. 

The following leg and foot exercises are executed at the 


48 


CALISTIIENIC EXERCISES. 


command march, and the execution always begins with 


the left leg or foot. 

a. 1. On toes, 2. March. 
i>. 1. On heels, 2. March. 



3,. 1. On right heel and left toe, 2. MARCH. 

4 . 1. On left heel and right toe, 2. March. 

5. 1- On toes with knees stiff, 2. March. 

(j. 1. Swing extended leg forward, ankle high, 2. March. 
1. Swing extended leg forward, knee high, 2. MARCH. 

1. Swing extended leg forward, waist high, 2. March. 
1. Swing extended leg forward, shoulder high, 2. MARCH. 
I (> * 1. Raise heels, 2. March. 

11! i- Raise knees, 2. March. 

I 1. Raise knees, chest high, 2. March. 

13 ! 1. Circle extended leg forward, ankle high, 2. March. 
14 . 1. Circle extended leg forward, knee high, 2. MARCH. 
1 ,>. 1. Circle extended leg forward, waist high, 2. MARCH. 
l<j. 1. Swing extended leg backward, 2. March. 

17. 1 . Swing extended leg sideward, 2. March. 

IN. 1. Raise knee and extend leg forward, 2. March. 

19. 1. Raise heels and extend leg forward, 2. March. 


STEPS. 


In the steps, the same rules as given above apply, viz: 
The command march given as the left foot strikes the 
ground, determines the execution which always begins 
with the left foot, and is kept up by each foot alter¬ 
nately until the command: 1. Quick time, 2. March, when 
the direct step is resumed. 

The different steps are executed by the following com¬ 
mands and means: 

1. Cross step, 2. March. 

As the legs move forward they are crossed. The body 
does not turn. 

1. Halting step, 2. March. 

The left foot is advanced and planted; the right foot is 



STEPS. 


49 


brought directly to the rear of the left, resting on the 
ball only; the right is then advanced and planted and 
the left brought up, and so on. 

1. Foot-rocking step, 2. March. 

, The left foot is advanced and planted ; the right foot 
is brought up beside it, heels touching; the body is then 
f raised on the toes and lowered. The right foot is then 
advanced and planted and the left brought up, and so on. 

1. Change step, 2. March. 

.Theleft foot is advanced and planted ; the toe of the 
right is then advanced near the heel of the left as in the 
halting step; the left foot is then advanced about half a 
, step (15 inches) and the right steps off with the full step 
and is planted, the toe of the left foot being brought up, 
and so on. 

1 . Knee-rocking step, 2. March. 

A seach foot is planted it is accompanied by a slight 
bending and entension in the corresponding knee; the 
other leg remaining fully extended, heel raised. 

1. Lunging step, 2. March. 

The length of the step is 45 inches, the knee in advance 
being well bent; the other leg remaining fully extended, 
heel raised. 

1. Leg balance step, 2. March. 

The left foot is advanced, ankle high; it is then swung 
backward and forward and planted, the body during the 
swinging being balanced on the right leg. The right 
foot is then advanced, swung backward and forward and 
planted', and so on. 

1 . Body balance step, 2. March. 

The left foot is advanced, ankle high, body being bent 
slightly to the rear; the left foot is then swung backward, 
body being bent slightly to the front; the same foot is 
then swung forward again, and planted, the body in the 
meanwhile becoming erect. This is repeated with the 
right foot, and so on. 

1. Heel and toe step, 2. March. 

16200-1 



50 


CAL1STHENIC EXERCISES. 


The left foot is advanced and allowed to rest on the 
heel: it is then swung backward and allowed to rest on 
the toes ; it is once more advanced, and planted. This is 
repeated with the right foot, and so on. 

1. Cross step, raising knees, 2. March. 

Execute the cross step and raise the knees. The cross 
step may also be executed in combination with the swings 
of the extended leg. 

The change step may be combined with the following : 
cross step, halting step, raising knees, foot-rocking step, on toes, 
raising heels, swinging and circling legs, heel and toe step. 
These may also be combined with the change step hop. 

1. Change step hop, 2. March. 

Execute the ordinary change step, hopping with the 
change. 

1. Forward gallop hop, 2. March. 

The left foot is advanced and planted, the right is 
brought up in rear as in the halting step; this is done four 
times in succession. The same is done four times with 
the right foot in advance, and so on. 

1. Sideward gallop step, 2. March. 

The left foot is advanced, body turning to the right: four 
hops are then executed sideward on the left foot followed 
by the right; at the fourth hop the body is turned to the 
left about and four hops executed sideward on the right 
foot followed by the left, and so on. 

DOUBLE TIMING. 

The length of the full step in double time is 36 inches; 
the cadence is at the rate of 180 steps per minute. To 
march in doublQ time the instructor commands: 1. For¬ 
ward, 2. Double time , 3. March. 

At the command forward, throw the weight of the body 
on the right leg; at the command double time , raise the 
hands until the forearms are horizontal, fingers closed, 
nails toward the body, elbows to the rear. 


DOUBLE TIMING. 


51 


At the command march, carry the left foot forward, leg 1 
slightly bent, knee somewhat raised, and plant the foot 
36 inches from the right; then execute the same motion 
with the right foot; continue this alternate movement of 
the feet, throwing the weight of the body forward and 
allowing a natural swinging motion to the arms. Head 
erect, shoulders back. 

In the run, the cadence is faster than in the double time. 

When marching in double time and in running, the 
men breathe as much as possible through the nose, 
keeping the mouth closed. 

A few minutes at the beginning of the calisthenic ex¬ 
ercises should be devoted to double timing. From last¬ 
ing only a few minutes at the start it may be gradually 
in creased; so that daily drills should enable the men 
at the end of live or six months to double time for fifteen 
or twenty minutes without losing the breath or becom¬ 
ing fatigued. 

After the double time the men should be marched for 
several minutes at quick time; after this the instructor 
should command: 1. Route step, 2. March. 

In marching at route step, the men are not required 
to preserve silence nor keep the step; if marching at 
proved intervals, the latter are preserved. 

To resume the cadenced step in quick time, the in¬ 
structor commands: 1. Squad, 2. Attention. 

Great care must be exercised concerning the duration 
of the double time and the speed and duration of the 
run. 

The men should be cautioned to come down to quick 
time upon experiencing pain in the side. 

When exercise rather than distance is desired, the 
running should be done on the balls of the feet, heels 
raised from the ground. 


52 


CALISTIIENIC EXERCISES. 


DOUBLE-TIMING EXERCISES. 

While the men are double timing, the instructor may 
vary the position of the arms by commanding: 

1 . 1. Arms forward, 2. Raise. 

2. 1. Arms sideward, 2. Raise. 

3. 1. Arms upward, 2. Raise. 

4. 1. Hands on hips, 2. Place. 

5. 1. Hands on shoulders, 2. Place. 

0. 1. Arms forward , 2. Cross. 

7. 1. Arms backward, 2. Cross. 

At the command down , the double-time position for 
the arms and hands is resumed. 

The instructor may combine the following with the 
double time: 

1. 1. Cross step, 2. March. 

2. 1. Raise knees, 2. March. 

3. 1. Raise heels, 2. March. 

4. 1. Swing legs forward, 2. March. 

5. 1. Swing legs backward, 2. March. 

To discontinue these exercises, but still continue the 
double timing, command: 1. Double time, 2. March. To 
march in quick time, command 1 . Quick time , 2. March. 
Marching in common, quick, or double time, to halt, 
command 1. Squad, 2. Halt. 


INDEX 


Page. 

Abdomen, weak... 7 

Advice to instructors. 1 

Arm and leg exercises, lean- 


ing rest.. 

.... 40 

Arm exercises: 


General. 

....2,13 

Leaning rest_ 

.... 38 

Attention, commands_ 

_ 5 

Back, weak_ 

.... 7 

Backward leaning rest.. 

.... 41 

Bathing... 

.... 4 

Belts, injurious. 

.... 2 

Bending: 


Foot and toes.. 

.... 34 

Leg..-- 

.... 28 

Neck.... 

.... 21 

Trunk_ _ 

.... 23 

Wrist and fingers. 

.... 19 

Body balance step.. 

.... 49 

Breathing.__ __ 

_ 3 

Change step_ 

_ 49 

Change-step hop.... 

50 

Chest improvement- 

8 

Circling: 


Arm..— 

.... 16 

Foot and toes.... 

.... 34 

Leaning rest_ 

.... 41 

Lower leg_ 

_ 32 

Neck _ 

.... 21 

Shoulders... 

.... 23 

Trunk_ 

.... 25 

Wrist.. 

.... 19 

Closing lingers and hand 

.... 19 

Clothing.. 

_ 

Commands-- 

.1,2, 5, 6 

Cross step_ 

.... 48 

Cross step, raising knee 

_ 50 

Depth of chest. 

8 

Double timing . . 

_ 50 


l'age. 

Double-timing exercises_ 5*1 

Dress.. 2 

Drinking. 4 

Drooping head... 7 

Eating...__ 4 

Execution commands_ 5 

Exercises: 

Arm. 13 

Double timing. 50 

Foot__ 33 

Guard position. 43 

Guard-si ep position. 44 

Hopping. . 45 

Leaning rest. 36 

Leaping... 46 

Leg . 26 

Lower leg. 32 

Lunging..... 42 

Marching... 47 

Neck. 20 

Precautions. 1 

Shoulder. 22 

Starting position. 9 

Steps. 48 

Straddle position. 35 

Times and places.. 4 

Toes... 33 

Trunk.. 23 

Walking. 47 

Who disqualified. 3 

Wrist and fingers. 19 

Extending arms. 15 

Finger exercises. 19 

Flannel dress, recommended 2 

Foot exercises..2,33 

Foot-rocking step. 49 

Formation, commands_ 6 

Forward gallop hop. 50 

Funneling, arms. 17 


53 









































































INDEX 


f)4 


rage. 


Guard position. 43 

Guard-step position.... 44 

Halting step.. 48 

Head, drooping... 7 

Heel and toe step_ 49 

Hopping.. 45 

Hygiene . 3 

Knee-rocking step. 49 

Leaning rest: 

Circling and squatting.... 41 

Exercises. 38 

Position.. 36 

Sideward and backward .. 41 

Leaping. 46 

Leg exercises: 

General...2.26 

Leaning rest. 39 

Leg balance step ..49 

Lower leg exercises. 32 

Lunging.... 42 

Lunging step. 49 

Marching. 47 

Moving shoulder.... 22 

Neck exercises_ 20 

Orders, Secretary of War... m 
Position of attention, com¬ 
mands. 5 

Precautions. . 1 

Preparatory, qommands_ 5 

Raising: 

Arm. 13 

Leg.. 26 

Lower leg.. 32 

On toes. 33 

Shoulder.. 22 

Rheumatism and old age_ 3 

Rocking, heel and toes. 33 


rage. 

Round shoulders. 7 

Secretary of War, orders ... nr 

Shoes__ 2 

Shoulder exercises ..7,22 

Sideward gallop hop. 50 

Sideward leaning rest.. 41 

Special training__ 7 

Spreading lingers.. 19 

Squatting, leaning rest. 41 

Starting, positions. 9 

Stepping.^.. 31 

Steps... 48 

Stoop shoulders_ 7 

Straddle position_ _ 35 

Striding.. 31 

Striking, arms. 16 

Swaying, trunk. 25 

Swinging: 

Arm.. 14 

Leg. 29 

Lower leg... 32 

Neck . 21 

Thrusting, arm. 15 

Tight clothing, injurious_ 2 

Toe exercises. 33 

Trunk exercises ....2,23 

Turning: 

Neck .. 20 

Trunk... 24 

Twisting: 

Arm. 18 

Leg_ 30 

Walking. 47 

AVeak abdomen. 7 

Weak back... 7 

Width of chest. 8 

Wrist exercises. 19 


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